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March 18

Strength
  • 10m

10 minutes of various stuff

Medicine ball pushups
Swiss ball leg curls
Prone reverse swiss ball leg curls
Pushups with one leg on swiss ball and one leg in the air
Plyo pushups
Reverse pressdowns
Rope pressdowns
One arm pushups

Sport
  • Crossfit
  • 09m 27s
2310 - Today was a busy long work day...it's been a while since I've had one of those.  Good stuff though.  I actually made money...imagine that!  Now that I'm actually getting paid for assessments (it's only 5 bux per assessment, but it's better than nothing) I can actually not hate having to drive 30 miles each way. 
           Things are finally looking up.  Well, marginally...but slightly up is better than nothing...well, unless you're talking about running.

  • Health data: Overall Workout: 3

March 17

Swim
  • 15m 40s
  • 1000.00 yards
  • 01m 34s /100 yards

First part of my tri brick. Wearing a tri suit makes a BIG difference!

T1 - 248

Bike
  • 45m
  • 16.10 miles
  • 21.47 Mi/hr

ESpinner ride to my own music. Fun times!

T2 - 3:26

Run
  • 20m 48s
  • 3.00 miles
  • 06m 55s /Mi

Treadmill. Boring. But a good run.

Sport
  • Bikram Yoga
  • 1h 30m
0915 - The rain has postponed my last pre-Umstead medium distance run on the schedule today.  Was gonna do the Gaspy half course, but rain and somewhat chilly weather (it's 51 degrees out...it's freaking MARCH already dammit, normal temps are in the 70's and 80's!!) have forced us to reschedule.  We'll do it Sunday morning.  I can't risk catching a cold before Umstead.  I have a massage scheduled today at 1430 so I'll definitely have use for that.  I am gonna swim another 1000 today as well.  This time with a tri suit on.  May go hit a spin class or just go spin a bit at the gym after I swim.  Yoga tonight!  YAY!

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Overall Workout: 4

March 16

Swim
  • 16m 28s
  • 1000.00 yards
  • 01m 39s /100 yards

Straight out swim at LA. I was supposed to do 2000 but time constraints due to client scheduling made that impossible.

I wore a regular swim suit today, to see what I could do with it. It definitely made the effort harder for a relatively slow swim. Tomorrow I'm gonna do this again and wear either my tri suit or my speed suit to see if the same effort will bring me faster results. I love experimenting.

Strength
  • 20m

5:30pm
Short workout with my friend Diana today.

3 rounds of:

  • Flat dumbbell press with leg lifts, 2 x 55#, 8 reps
  • Barbell curl, 55#, 10 reps
  • Overhead triceps extension, 40#, 10 reps

    • 3 rounds of:
  • Incline flye with legs extended, 2 x 30#, 10 reps
  • Standing hammer curl on BOSU, 2 x 25#, 10 reps
  • Cable kickbacks, 30#, 10 reps each arm

    • All we had time for before I had to get to my 6pm client.

    1040 - Well I did pretty well at keeping my carbs down yesterday.  I think I ate a little too much fat though.  Most of it was in the form of the eggs and the salad dressing.  I'll do a little better today.  Still keeping the carbs down to a minimum though.  I definitely wanna condition my body over the next couple weeks.  Then when I get to the pre-race dinner, I'll be able to soak 'em all up and use 'em for energy on race day.  I'm getting super excited for Umstead!  It's gonna be fun!!
               Pretty busy day on the schedule.  Trained my 930 guy, now getting some chores done, then I have to head over to Palm Harbor to swim, then my 2pm client, then workout at Snap, then some assessments and my 6pm client.  Hopefully tonight the Snap boot camps will get underway, but I'm not holding my breath.

    • Calories: 1936 From fat:523.91 (60.2g, 27.06%), From Carbs:725.57 (187.57g, 37.48%), Protein:686.52 (177.48g, 35.46%)
    • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Overall Workout: 3

    March 15

    Bike
    • 1h 10m 09s
    • 25.00 miles
    • -----

    Went early to spin class and left a bit early. I'm giving myself 25 miles for this...it was super intense. I think my pre-class workout was more intense than the class.

    It was a good workout tho. Plus I may actually have a future as a spin instructor. Yay!

    Sport
    • Crossfit
    • 19m 11s
    1110 - I have been a terrible eater lately.  My nutrition is so important when I'm training and I've really let it go to shit lately.  All the "cheat" days I've been having are more like the norm...and the good eating days are the exception.  So...TODAY...I'm gonna change that.  For the next two weeks (til Umstead) I'm gonna eat more like I used to...more lean proteins and low carbs.  I'm in taper for Umstead now, so elevated carb levels are not necessary.  None of my workouts are long anymore...intense, yes...but that doesn't mean I need carbs.  I can get thru a spin class on a protein shake before and after...with just water during class.  I can get thru a short run on a protein shake as well.  So...no more high-carb meals for the next 10 or 11 days.  I'll start eating some carbs again a couple days before the race, and of course, on the night before.  I need to feel healthy again...I've been feeling fat, tired, and lazy.  Yesterday I hardly got off the couch...and it's not cuz I ran 31 miles the night before.  When I was eating right, I'd run a marathon or a 50K and still be able to function normally the next day.  I'm gonna log my nutrition so I am more accountable for it.  Starting now.

    • Calories: 2395 From fat:1186.01 (133.51g, 49.52%), From Carbs:353.8 (89.61g, 14.77%), Protein:855.19 (216.6g, 35.71%)
    • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

    March 14

    Sport
    • Walking
    • 20m

    March 13

    Run
    • 5h 41m 10s
    • 31.17 miles
    • 10m 57s /Mi

    Finally got my really long training run for Umstead done. Last year's attempt at this only resulted in 22 miles. This time I had pacers. My running buddy Michael paced me for the first 90 minutes, then Renee ran with me for almost 2 hours (due to some walking because my Achilles started bothering me), then Pete's girlfriend Jess ran with me for an hour and we chatted about ultras (and I got a rockin' cupcake from Renee at the halfway point on this lap)...this was a fast out and back. Finally Pete paced me for the last 5 miles to make the 31.17 mark. I had estimated 33 but I did the route calculator and it told me I got just over 50K. That's good enough for me. It was a nice long slow run. Most of it was on pavement and and concrete so I feel like I ran 50 MILES...not 50K. Still, a great workout...very happy that it's over though.

    THANK YOU to everyone who helped tonight. AND A HUGE THANKS to Renee...both for running with me and the CUPCAKE at Mile 24. It saved my life. Also, thank you to the manufacturer of Aleve...yay for no pain during this long run.

    Now it's time for bed...it's almost 130am. Or 230...depending on if you've already set your clock ahead.

    • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 5

    March 12

    Swim
    • 27m 12s
    • 1650.00 yards
    • 01m 39s /100 yards

    Straight out 1500m swim. I did 1650yd in the LA Fitness pool. Took my splits every 500yd...I was pretty consistent tonite, which makes me happy! I'm always slower as I go further. But not tonite!
    500 - 814
    1000 - 1630 (816)
    1500 - 2444 (814)
    1650 - 2712 (228)

    I could have been faster but the consistency of pace is what I'm happiest about. Success in my book.

    Strength
    • 40m

    Good workout tonight with John and Bryan (John's Bryan...not my Brian).

    Back/Biceps/Front Delts

    3 rounds of:

  • Lat pulldown, 150#, 8 reps
  • Standing barbell curl, 60#, 10 reps
  • 45-degree raise on BOSU, 2 x 15#, 12 reps

    • 3 rounds of:
  • Right plank cable row with elbow on BOSU, 100#, 10 reps
  • Left plank cable row with elbow on BOSU, 100#, 10 reps
  • Cross-body hammer curl, alternating, 1/4 twist, 2 x 30#, 10 reps
  • Hang squat clean and press, 60#, 10 reps

    • 2 rounds of:
  • Good mornings, 60#, 10 reps
  • Run the rack DB bicep curls, 15-35#, 4 reps each weight

    • Nice sweaty workout tonight, I really needed it. Then yummy Thai food after...good fuel for tomorrow's long 6 hour run!

    • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Overall Workout: 4
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